Man in Motion

Friday's Hill repeat workout went well and worked out to be a little more than 5 miles.  Avg heart rate is still to high for my liking which brings me to Saturday's workout.  Saturday was to run for 1hour and a half and to slow down even walking when my heart rate rises above 140.  This caused me to keep a very snail like pace and was actually quite a chore.  I kept it slow and tried to increase the speed slightly until the HR went up.  Wondering if I should have tried to run in extremes for this workout (go out faster and then really walking when the HR is over 140) rather than staying in the middle.  I know I'm not going to get faster/stronger unless the HR can stay down also I'd prefer to not have my heart explode so thats another good reason to keep the rate down.  Finished the Sun-Sat week at about 37miles should have been less but I had to more last saturdays long run to Sunday.  Today's workout is an endurance run with a focus on a fast finish (hows that for alliteration...proves I paid attention in Mrs McDonough's english class.)  Ipod song of the workout was St.Elmos Fire by John Parr.  Didnt realize until I saw a VH1 hits of the 80's show that this song was originally an inspiring song about a man in a wheelchair who was going to ride across Canada.  That fact makes it exponetially less cheesy than if it was just created for that incredibly bad 80's movie.  The only good thing about that flick was that the main characters all went to Georgetown.  Seriously, am I really to believe that Rob Lowe is the cool guy because he plays the saxophone?  With all due respect to Kenny G and Clarence Clemons, I simply cant buy the fact that rocking the sax scores the big points with the ladies but as always what do I know....

Shake that Thing

The training schedule for yesterday had me running 4 miles at my endurance pace (9:30) focusing on on good form and quick foot turnover.  I ran about 4 and a half miles and averaged out to be about a 9min pace (the last half mile was more of a walk/cooldown and messed with the Average.)  I tend to start out slower and then pick up the pace and then run much faster than I should.  I'm sure these runs are designed to be run at the slower endurance pace but I get a little antsy and I'm sometimes trying to squeeze them in during lunch so I pick up the pace a little.  The Ipod song of the workout for today was "Get Busy" by Sean Paul.  This was a song originally added by wifey to the itunes directory and I'm only slightly ashamed to say I've hijackled it for my playlist (there are others and some even more embarassing than Sean Paul.)  I have no idea what words Mr. Paul is actually saying (I think I hear a "shorty", a "Rebecca" and a "Don't sweat it") but it's upbeat and helps keep my foot cadence up without overstriding.  I think alot of the lyrics are in Jamaican which I think is pretty much english but in more of a Jamaican me crazy English style.  It in a way reminds me of Cool Runnings which is a total "flipping through the channels, nothing else on, oh wait I'll stop and watch this for awhile," type of movie.  It's not something I'd go out of my way to put on but if I happen upon it well then all bets are off. 

Today's activity includes some hill repeats which will be run on the treadmill with a 5% incline.  A 5% incline is fairly steep and then I realize I signed up for the Mt Washington race and that averages out to a 12% incline for the full 7.6 miles. Total mileage thus far for the week  Sunday-Thursday  is at about 24miles.  Healthwise feeling good not great but no major issues.